Vitamin E (tocopherol) is a fat-soluble vitamin that acts as an antioxidant, destroying free radicals that damage the cells and impair the immune system. It also prevents ultraviolet rays from damaging the cell structure, which is why most skin care products contain vitamin E. Studies also show potential benefits against bladder and prostate cancer, heart disease, and Alzheimer's disease.
Common sources of vitamin E (tocopherol) include green leafy vegetables, fish, nuts, wheat germ, whole grains, and various vegetable oils. Vitamin E supplements are also available in pill or liquid form, but patients should consult their doctors before taking them. Here are some tips on using vitamin E (tocopherol) supplements.
1. Recommended dietary allowance (RDA)
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The RDA for vitamin varies with age, sex, and overall health as dictated by the patient's diet and lifestyle. The US National Academy of Sciences (NAS) set the following RDAs in 2000:
6 mg for ages one to three
7 mg for ages four to eight
11 mg for ages nine to 13
15 mg for ages 14 and up, and pregnant females aged 18 and up
19 mg for lactating females aged 18 and up
2. Overdose
Vitamin E has remarkably low toxicity, so overdoses seldom occur from food sources alone. However, over 3000 IU from vitamin E (tocopherol) supplements can cause vitamin E toxicity. Symptoms include diarrhea, intestinal cramps, double vision, fatigue, and muscle weakness. Also, vitamin E intake simultaneously depletes vitamin K, which can result in clotting problems. To prevent vitamin K deficiency, the NAS recommends an upper limit of 1000 IU daily.
3. Drug and nutrient interactions
Vitamin E has to be taken with vitamin C, vitamin B3, selenium, and glutathione to keep it in its active form, alpha-tocopherol. Since vitamin E is actually a group of nutrients, it is best to get supplements that combine its usable forms instead of just one form. Food sources provide a more balanced mix than supplements. Also, vitamin E (tocopherol) can react negatively with some chemicals, so inform your doctor if you are taking any medications.
IMPORTANT: Some vitamin E (tocopherol) supplements contain additives that not only inhibit its effects, but may even be harmful to your health. To stay safe, make sure your supplements are GMP-compliant. This ensures that the product meets strict safety and quality standards and do not contain such chemicals. Also, avoid products that contain artificial additives, such as food colors and flavorings.
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